The Ultimate Beginner's Guide to the 50+ Best Dumbbell Exercises

Jun 21 2018 - 10:25am

All signs point to weightlifting if you want to get strong [1]! Whether you're looking to lose fat [2], build muscle, increase your metabolism, or increase bone density, strength training with weights [3] is a must. We've compiled a list of the best dumbbell exercises so you can get strong at home or in the gym.

Dumbbell Squat

Romanian Deadlifts

Deep Squat With Overhead Reach

Weighted Squat

Goblet Squat

Dumbbell (Kettlebell) Swing

Dumbbell Thrusters

Squat, Curl, and Press

Alternating Forward Lunges With Biceps Curl

Split Squat With Overhead Press

Reverse Lunge With Biceps Curl

Upright Row

Overhead Triceps Extensions

Bent-Over Row

Rotate Row


Lateral Arm Raise

Deadlift With Front Row

Bicep Curl and Overhead Press

High Knees

Low to High Woodchop

Standing Side Bend

Overhead Circle

Bent-Over Reverse Fly

Single-Leg Scarecrow

Pilates Boxer

Single-Leg Deadlift With Row

Sumo Squat Side Bends

Sumo Squat With Bicep Curls

Dumbbell Sumo Squat

Sumo Squat With Side-Arm Raises

Side Lunge

Side Lunge With Bicep Curl

Side Lunge to Curtsy Squat

Reverse Lunge and Press

Single-Leg Touch


Push-Up and Rotate

Plank Dumbbell Row

Plank and Straight-Arm Kickback

Side Plank With Weight

Leaning Camel

Weighted Donkey Kick

Seated Russian Twist

V-Sit With Single-Arm Chest Fly

Dumbbell Crossover Punch

Overhead Reach With Leg Lower

Skull Crushers

Lying Chest Fly

Lying Overhead Reach

Coordination Fly

Bridge With Chest Press

Single-Arm Chest Press

Dumbbell Workout Videos

Here are 31 dumbbell workout videos [5] you can follow along with. From 10 minutes to 45, from arms to booties, choose the workout that will help you reach your goals.

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